An estimated 34 million Americans are living with diabetes, and 90-95 percent of those with diabetes have the type 2 variety. Here’s the what’s what on ways to manage or prevent type 2 diabetes.
Diabetes is a chronic condition in which the body can’t properly create or use insulin, which our cells need to break down glucose. Glucose that would normally be used by the cells (after a meal, say) instead remains in the bloodstream, spiking blood sugar and harming other parts of the body.
The main types of diabetes
|Diabetes type||How it affects the body [CHARTHEAD]|
|type 1 diabetes||the immune system attacks cells needed to create insulin in the pancreas|
|type 2 diabetes||the body’s cells have become resistant to insulin|
|gestational diabetes||the body is unable to make enough insulin during the 2nd or 3rd trimester of pregnancy|
|prediabetes||blood sugar is elevated, but not to the extent as in someone with type 2|
While someone with prediabetes has a roughly 70 percent chance of developing type 2, with healthy lifestyle habits, and the help of any prescribed medications or insulin, prediabetes can be reversed, and type 2 diabetes can be prevented, delayed, or managed.
- Get moving: a walk of as short as 5 minutes after a meal can reduce post-meal blood sugar spikes.
- Manage stress: tackle stress and involve others in your healthy living goals by trying a new active hobby or preparing a nutritious meal with friends or family.
- Quit smoking or cut down: those who smoke are more likely to develop diabetes, and those with type 2 diabetes who continue to smoke are susceptible to higher blood glucose levels and further complications.
- Use nutrition: modest changes like crowding out highly processed foods to make room for wholesome alternatives like lean protein, fruits and vegetables, and whole grains can have a profound impact on blood sugar.
Certain probiotics may help manage or delay the development of type 2 diabetes by helping regulate the microbiome. Probiotics can be found in an array of delicious fermented foods. Try starting your day with a yogurt parfait topped with granola or sip on tangy kombucha, made from fermented tea, to tap into the powerful anti-diabetic potential of healthy nutrition.
Are you going to try and make one change? Share with us on Instagram and Facebook @deliciouslivingmag. You’ll find plenty of support within our community of like-minded wellness enthusiasts!